Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Conditioning (part 1)
10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#
Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings. Goal: 100.
Rest 2 min between workouts.
Conditioning (part 2)
21-15-9 reps for time:
• Ground-to-Overheads 95/65#
• Box Jump Overs 24/20”
Goal: 5 min.
Rest 4 min between workouts.
Conditioning (part 3)
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max AbMat Sit-ups
Every 2 min, perform 15 OHS then max sit-ups in the time remaining. Continue for 10 min (5 rounds). Score is total number of sit-ups. Goal: 150.